Have you ever sat down to breathe and relax only to find you’re entirely worked up? Perhaps you already knew that which is why you chose to sit down and breathe in the first place. Other times, we don’t have the slightest idea how charged we are in body and mind until we sit down and get quiet.

When I take time to get quiet and check in with myself, it gives me insight into my mood, my thoughts and the general quality of my interactions. Sometimes just the act of sitting and breathing for awhile helps my body and mind settle. Then there are times when I need a little more support…some tools to help me follow my breath. A practice that helps me direct my attention more specifically is called Square Breath.

I did not invent the Square Breath, but it’s a tool I’d like to share with you today because you may find it as helpful as I do. When my mind is racing from one thing to another, the Square Breath helps me focus my attention on my breath in a structured way. After a few minutes of this practice, I typically find my body and mind more aligned, my breath more regulated and I feel more grounded.

Here’s how to practice:

• Sit in an upright, yet relaxed position
• Let your eyes gently close if you like
• Begin by taking a few deep breaths then allow your breath to move in and out organically
• Visualize a square
• Breathe in for a count of 4 as you trace the left side of the square from bottom to top
• Hold your breath in for 4 as you trace across the top of the square from left to right
• Breathe out for 4 as you move down the right side of the square
• Hold your breath out for 4 as you move along the bottom of the square back to the left corner
• Repeat…

I find that in this culture of busyness, it’s helpful to have tools for settling our nervous systems. Enjoy!!

xo